How to Order Low-Carb at Any Restaurant
• Updated
Dining out while sticking to a low-carb diet is easier than you think. Focus on protein-rich dishes, non-starchy vegetables, and healthy fats while avoiding bread, pasta, rice, and sugary sauces. Here’s how you can keep your meals low-carb, no matter where you’re eating:
- Scan menus for grilled, roasted, or broiled proteins like steak, chicken, or seafood.
- Avoid "breaded", "crispy", or "smothered" items, which often include hidden carbs.
- Request substitutions: Swap fries or rice for extra veggies or a side salad.
- Skip bread baskets and ask for sauces on the side to control sugar and carb intake.
- Customize your meals: Opt for lettuce wraps instead of buns or double protein for a filling option.
For specific cuisines:
- American/Fast Food: Go bunless with burgers or choose grilled chicken options.
- Mexican: Enjoy fajitas without tortillas or beans, and load up on guacamole and sour cream.
- Asian: Stick to stir-fried veggies, sashimi, or curries without rice.
Planning ahead helps too. Use tools like Honeydew Recipe Manager to track carbs, plan meals, and recreate restaurant favorites at home. Small adjustments like these make dining out low-carb simple and satisfying.
TIPS to eat KETO at RESTAURANTS with Dr. Eric Westman
General Low-Carb Ordering Strategies
Low-Carb Food Swaps for Restaurant Dining
How to Find Low-Carb Options on Any Menu
When scanning a menu, focus on dishes featuring grilled, sautéed, broiled, or roasted proteins. These cooking techniques typically keep meals naturally low in carbs. On the flip side, steer clear of items described as "breaded", "fried", "crispy", "crunchy", "battered", or "smothered." These words often hint at added flour or starch that can sneak carbs into your meal.
"Learn how to read a menu, and watch out for key words like crunchy, crispy, fried and smothered that might derail your meal." – Atkins
Look for meals centered around leafy greens, cruciferous vegetables (like broccoli or cauliflower), or lean proteins such as steak, chicken, or seafood. Be cautious with sauces and gravies, as they can hide carbs - this is especially common in Asian dishes that use cornstarch or sugar as thickeners. If you're uncertain about a dish, don't hesitate to ask your server for details about the ingredients.
Here’s a clever idea: instead of ordering a traditional entrée, mix and match low-carb appetizers like shrimp cocktail, a cheese plate, or a side salad. This approach lets you create a satisfying meal without carb-heavy sides.
Once you've identified naturally low-carb dishes, take it a step further by customizing your meal to cut down on hidden carbs.
How to Customize Your Meal for Low-Carb
The secret to dining low-carb successfully? Speak up! Ask for substitutions, like swapping fries, rice, or potatoes for extra vegetables or a side salad. Most restaurants are happy to accommodate these requests. If your meal arrives with a starchy side despite your request, ask your server to re-plate it right away to avoid temptation.
Skip the bread basket or tortilla chips altogether to stay on track. Another helpful trick is to place your order first at the table - this can keep you from being swayed by others’ high-carb choices like pizza or pasta.
Request sauces and dressings on the side so you can control how much you use. Choose fat-based options like Béarnaise, garlic butter, or olive oil instead of sugar-laden condiments like ketchup, BBQ sauce, or honey mustard. To make your meal more satisfying, ask for extras like butter for your veggies, olive oil for your salad, or heavy cream for your coffee. These healthy fats can help keep you full.
If your meal feels too small without the usual starch, double up on protein. Adding an extra burger patty or additional serving of steak can keep you satisfied without the carb overload.
High-Carb Items vs. Low-Carb Swaps
Knowing how to swap high-carb items for low-carb alternatives can make ordering much easier. Here’s a quick guide:
| High-Carb Menu Item | Low-Carb Alternative |
|---|---|
| French Fries | Steamed broccoli, green beans, or a side salad |
| Pasta or Noodles | Zucchini noodles, sautéed spinach, or bean sprouts |
| Rice | Cauliflower rice, sautéed cabbage, or extra protein |
| Burger Bun or Sandwich Bread | Lettuce wrap or protein style (no bun) |
| Tortilla Chips | Cucumber slices or jicama sticks |
| Fried/Breaded Chicken | Grilled or roasted chicken |
| Sugary/Starchy Sauces | Olive oil, butter, or vinegar-based dressings |
| Croutons on Salad | Nuts, seeds, or extra cheese |
| Pizza Crust | Toppings only or cauliflower crust (if flour-free) |
"The flavor of pizza is a near universal favorite - and it's in the sauce and toppings, not the crust!" – Diet Doctor
When it comes to drinks, stick to water, sparkling water, dry wine, or spirits with club soda. Avoid mixed drinks with juice or tonic water, as these often hide added sugars. If you’re still hungry after your meal, go for a cheese plate, berries with heavy cream, or a cup of decaf coffee to round things out.
Low-Carb Ordering by Cuisine Type
American and Fast Food
American and fast food restaurants can be surprisingly accommodating for low-carb diets if you know how to customize your order. Burgers are an easy go-to - just skip the bun or ask for a lettuce wrap. For example, Jimmy John's has their "Unwich" (a lettuce-wrapped sandwich), and Subway offers the "No Bready Bowl", which turns a sandwich into a salad.
When it comes to protein, grilled or blackened options are your best bet. Chick-fil-A's Grilled Nuggets and Popeyes' Blackened Tenders are excellent examples. However, steer clear of boneless wings, as they’re usually breaded. Traditional bone-in wings work well when paired with dry rubs, like Lemon Pepper, or a vinegar-based buffalo sauce.
For breakfast, stick to eggs and meats but skip the biscuit, muffin, or bagel. Avoid hash browns and toast, and consider sides like steamed broccoli, a small salad, or even extra bacon. You can also add healthy fats like avocado, guacamole, or extra cheese to round out your meal.
If you're dining at Panda Express, try their Grilled Teriyaki Chicken (8g carbs), Mushroom Chicken (10g carbs), or Black Pepper Angus Steak (10g carbs). Pair these with "Super Greens" instead of rice or noodles. Culver's offers a tasty low-carb side - steamed broccoli topped with Wisconsin cheddar cheese sauce. And if you’re craving pizza, Blaze Pizza’s "Keto Crust" is a great option, with just 2g carbs per slice, much lower than their cauliflower crust.
Mexican Cuisine
Mexican food is another cuisine that can be customized for a low-carb diet. While the chip baskets can be tempting, there are plenty of alternatives. Opt for grilled dishes like carne asada, pollo asado, or grilled seafood. Fajitas are a great choice too - just skip the tortillas and beans to enjoy the sizzling meat and veggies on their own.
"Proper fajitas will come to your table sizzling... Just skip the tortillas and beans, and you're good to go." – Atkins
Add flavor and healthy fats with guacamole, sour cream, and cheese. For a low-carb appetizer, ceviche - seafood marinated in citrus juice - is a fantastic option. For breakfast, try Machaca, a traditional dish made with eggs, beef, and vegetables. If chips are offered, ask for alternatives like jicama sticks or cucumber slices to pair with guacamole.
Watch out for carb-heavy items like thick tomato-based sauces, breaded dishes such as chiles rellenos, and soups with starchy fillers. Instead of rice and beans, ask for extra grilled veggies, a side salad, or double guacamole. For dressings, stick with oil-and-vinegar or salsa-based options rather than sweet vinaigrettes.
Asian Cuisine
Asian cuisine can also fit into a low-carb lifestyle with some thoughtful choices. Pay close attention to sauces, as many contain hidden sugars and cornstarch. Thicker, sweeter sauces are usually higher in carbs, so opt for lighter, more translucent ones whenever possible.
At Chinese restaurants, dishes like Beef and Broccoli, Egg Foo Young (a Chinese-style omelet), Moo Shu Pork (without pancakes or rice), and steamed fish are solid options. Sichuan dishes, which rely on spices and peppers rather than sugary glazes, are another good choice. Always ask for sauces on the side and avoid meats coated in cornstarch.
Mongolian BBQ and hibachi grills are great because you can pick your own raw meats and veggies, which can be cooked with just oil and soy sauce. At Japanese restaurants, focus on sashimi, miso soup, and grilled fish like mackerel or salmon prepared shioyaki-style (salt-grilled). Skip tempura and sushi rice altogether.
Thai restaurants offer low-carb options like beef salads with lime dressing, Tom Kha (coconut chicken soup), and curries served without rice. Vietnamese pho can also work - just ask for it without noodles and load up on bean sprouts or extra veggies instead.
To replace rice or noodles, consider sides like steamed bok choy, cabbage, bean sprouts, or cauliflower rice. Avoid crispy toppings like fried wonton strips in soups or salads for an extra carb cut.
Using Honeydew Recipe Manager for Low-Carb Meal Planning
Eating low-carb while dining out is one thing, but planning ahead can make the whole process even easier. That’s where the Honeydew Recipe Manager steps in. This handy tool not only helps you plan meals in advance but also lets you recreate your favorite restaurant dishes at home - minus the extra carbs.
Import Low-Carb Recipes from Social Media
With Honeydew, finding low-carb inspiration is a breeze. The app lets you instantly import recipes from TikTok, Instagram, YouTube, and just about any website. Love a dish you had at a restaurant? Snap a photo, and the AI will generate a copycat recipe tailored for your low-carb lifestyle. It’s a simple way to bring those flavors home while sticking to your dietary goals.
Plan Ahead with AI Meal Plans
Honeydew’s AI meal planner takes the guesswork out of weekly menus. In seconds, it creates a plan tailored to your preferences, whether you’re following a low-carb or keto diet. You can even review menus and log meals ahead of time to ensure you stay within your carb limits. As Jennifer Calihan, Medical Reviewer at Diet Doctor, advises:
"If you are new to keto and concerned about navigating the menu, why not take a peek at home before you go? Scan the menu for keto-friendly options that are likely to be sugar-free and delicious".
The app also includes a nutrition calculator, so you can easily check if swapping a side of fries for steamed broccoli keeps you on track. This proactive approach makes sticking to your goals effortless, whether you’re eating out or cooking at home.
Track Nutrition and Customize Recipes at Home
Honeydew simplifies tracking your nutrition by calculating the calorie and macro breakdown for every meal. It’s perfect for staying within low-carb limits - whether that’s under 130g of carbs per day or the stricter keto range of 20–50g.
When recreating restaurant favorites, the app’s smart ingredient substitution feature makes it easy to swap out high-carb items. For example, replace pasta with zucchini noodles, rice with cauliflower rice, or sugary BBQ sauce (which can have 7–10g of carbs per tablespoon) with a simple oil-and-vinegar dressing. Plus, Honeydew generates a grocery list sorted by store section, and you can even order ingredients directly through its Instacart integration. It’s meal planning made simple and efficient.
Conclusion
Eating low-carb at restaurants doesn’t have to feel like a puzzle. Focus on building your meal around protein and vegetables, skip the "big four" starches (bread, pasta, rice, and potatoes), and watch out for hidden sugars in sauces. As Steve Kamb, Founder of Nerd Fitness, wisely says:
"80-90% of your success will depend on how you eat. Low-carb or non-low-carb, real food should be at the center of your fitness plan".
Practical swaps make all the difference: go for bunless burgers, ask for sauces on the side, pick grilled options over fried, and trade starchy sides for extra veggies. Whether you’re at a steakhouse, a Mexican spot, or even a fast-food joint, these small adjustments can dramatically cut down your carb intake.
Planning ahead also helps. Checking menus online before you go can save you from impulse decisions and ensure you stick to your low-carb goals. For home meal prep, tools like Honeydew Recipe Manager can simplify things by helping you track nutrition, create custom meal plans, and even recreate your favorite restaurant dishes with smarter ingredients.
And remember, consistency matters more than perfection. As Reshape puts it:
"Consistency beats perfection: even if you only apply two or three of these defaults at each meal out, the cumulative calorie reduction... is significant".
With these strategies, dining out low-carb becomes manageable and sustainable.
FAQs
How can I make low-carb choices when eating out?
Navigating a low-carb diet at restaurants is easier than you might think with a few clever adjustments. Instead of starchy sides like bread, fries, rice, or mashed potatoes, go for steamed or roasted vegetables or a simple side salad. Choose protein-packed dishes like grilled meats or seafood, and ask for sauces or dressings on the side to limit added sugars and carbs. If you're ordering a burger, swap the bun for a lettuce wrap, or replace tortillas with extra guacamole or salsa for a flavorful twist.
Different cuisines can also offer great low-carb options. At Chinese restaurants, opt for clear soups like Egg Drop Soup and skip the fried rice in favor of grilled or stir-fried dishes. Indian menus often feature tandoori meats or creamy curries that are perfect alternatives to carb-heavy biryanis. Mexican restaurants can be a low-carb haven with fajita meats, fresh salsa, and guacamole - just skip the chips. Italian restaurants usually have salads with grilled protein available; just leave out the croutons. For Japanese cuisine, consider sashimi or miso soup and steer clear of rice-based dishes.
To make sticking to your low-carb goals even easier, the Honeydew Recipe Manager app can be a game-changer. You can save your favorite restaurant dishes, tag them as low-carb, and track their nutritional info, helping you stay on track while dining out.
How can I spot hidden carbs when dining out?
Spotting hidden carbs when dining out starts with carefully reading menu descriptions. Words like crispy, breaded, glazed, sweet-and-sour, or sauced often hint at added sugars, starches, or flour coatings. If something seems unclear, don’t hesitate to ask your server about the ingredients or request sauces on the side to better manage portions. Skip carb-heavy starters like bread, chips, or tortillas, and consider swapping sides such as fries or rice for low-carb alternatives like a side salad, steamed broccoli, or other non-starchy veggies.
Restaurant portion sizes can also sneak in extra carbs. Many entrees include more than the standard 3-ounce serving of protein, so splitting your meal or packing half to go can help keep portions in check. Opt for grilled, broiled, or roasted dishes instead of fried or breaded ones to further reduce unnecessary carbs.
For added peace of mind, you can use a nutrition-tracking app like Honeydew Recipe Manager. This tool can analyze menu items or custom recipes to estimate carb content, making it easier to stick to your low-carb goals while enjoying a meal out.
How can I stick to a low-carb diet when eating at restaurants?
Sticking to a low-carb diet when eating out is much easier with a little preparation and smart choices. Start by checking the restaurant's menu online ahead of time and look for protein-packed options. Choose dishes with grilled, broiled, or roasted meats, fish, or poultry, and ask to swap out starchy sides like fries, rice, or pasta for non-starchy vegetables, a side salad, or even cauliflower mash. Request dressings, sauces, and gravies on the side, and opt for simpler options like oil and vinegar, butter, or mayo-based sauces instead of sugary glazes. If the portions are large, consider boxing up half for later or sharing with a friend.
Different cuisines make low-carb adjustments simple. At Mexican restaurants, skip the tortillas and focus on options like fajitas, ceviche, salsa, and guacamole. Japanese menus can work well too - try sashimi, miso soup, or veggie stir-fries without rice or sweet sauces. Italian spots aren’t off-limits either; go for grilled fish or vegetable-based dishes and replace pasta with extra veggies. At steakhouses or American grills, stick to steak or a bunless burger paired with roasted vegetables or a crouton-free Caesar salad. Even fast food can work - just swap buns for lettuce wraps, choose grilled chicken, and replace fries with a side salad.
For tracking carbs on the go, consider using the Honeydew Recipe Manager. It’s a handy tool for logging meals and calculating net carbs, making it easier to stay on track.
